🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 95 (from laksa061)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa095.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night","crawl_time":1776343286,"first_indexed_time":1677581431,"http_code":200,"src_unparsed":"org,sleepfoundation!www,\/melatonin\/is-it-safe-to-take-melatonin-every-night s443","src_root_hash":"1916647574837971495","history_drop_reason":null,"meta_title":"Is It Safe to Take Melatonin Every Night? | Sleep Foundation","meta_descriptions":["Have you ever wondered if it is safe to take melatonin every night? We cover everything you need to know about recommended doses of melatonin."],"attrs_boilerpipe_text":"Key Takeaways\nMelatonin is safe for short-term use and can be helpful for sleep issues.\nLong-term use of melatonin may lead to decreased effectiveness and impact your natural melatonin production.\nWatch for side effects of excessive melatonin use, including headaches, nausea, and fatigue.\nConsult with a healthcare professional before considering melatonin use for your situation.\nMelatonin is a hormone produced by the body that helps regulate sleep. The production of melatonin increases in response to darkness, prompting the feeling of sleepiness. When a person is exposed to light, melatonin production decreases, prompting the feeling of wakefulness. \nPeople may take melatonin in supplement form to treat certain sleep problems and fall asleep faster. These supplements are often made synthetically in a lab and are available in multiple forms, including pills, patches, and liquids. Learn whether melatonin is safe to take every night, the side effects of melatonin, and proper dosage of melatonin in both adults and children. \nIt is typically safe for adults to take\nmelatonin\nevery night for short periods of time. Several factors affect\nwhether an individual should take melatonin every day\nsuch as their specific sleep problem, their age, and other health factors. For example, those who\nexperience jet lag\nmay take melatonin daily for up to five days. \nOverall, because melatonin may negatively impact people who take certain medications or have certain health conditions, anyone who wishes to take it should talk to their doctor first. A doctor can help determine if melatonin is safe for a person and what dosage might be right for them. \nTaking melatonin as recommended is safe for most adults. If side effects occur, they are usually mild. Potential\nside effects\ninclude: \nHeadaches\nDizziness\nNausea\nSleepiness \nStomachache\nMelatonin is\ntypically safe when used short-term\n, but research on its long-term effects is limited. Some experts have suggested that because melatonin is a hormone, it may disrupt hormonal processes like puberty and the menstrual cycle. But, there is not enough reliable research to show concrete evidence of this effect. \nMelatonin Supplements and Safety Concerns\nPeople with\ncertain conditions\nshould consult with a health care provider before using melatonin supplements: \nReproductive Health:\nPeople who are trying to conceive a child may want to avoid supplemental melatonin as there is some evidence that melatonin may affect fertility in both men and women. \nPregnancy and Breastfeeding:\nThere is a lack of reliable evidence regarding the safety of\nmelatonin use in pregnant people and those who are breastfeeding\n. Therefore, experts generally recommend against melatonin supplementation during this time. \nBleeding Disorders:\nPeople with bleeding disorders like anemia should avoid taking melatonin because it may slow the process of blood clotting and make bleeding worse.\nEpilepsy:\nIt is possible that melatonin may increase seizures, so melatonin is not recommended for people with epilepsy.\nAutoimmune disorders:\nMelatonin may increase symptoms associated with autoimmune diseases, so individuals with these disorders should refrain from taking melatonin.\nMelatonin may interfere with the action of some medications, including: \nBlood thinners\nMedications for epilepsy\nBirth control\nDiabetes medications\nBlood pressure medications\nDependence on Melatonin Supplements \nThe long-term effects of melatonin and\nthe risk of developing a dependency\nare not well understood. However, there is evidence that using other sleep aids, such as\nprescribed hypnotics or over-the-counter sleeping pills\nthat contain antihistamines, may cause dependency issues. \nSay Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep,\u2028as well as our comprehensive Better Sleep Guidebook.\nThere is no general consensus on\nhow much melatonin people should take\n. Typically, health care providers make\ndosage\nrecommendations based on the individual and what kind of problems are interfering with their sleep. In general, melatonin is best taken at night around one to two hours before bed, around the same time natural melatonin increases. \nIn the U.S., the Food and Drug Administration (FDA) does not regulate melatonin sleep aids as a prescription drug because they are categorized as a dietary supplement. That means the melatonin found in stores varies in terms of dosage and label accuracy. \nTalk to your doctor before taking melatonin, especially if you are taking other medications or are considering taking the supplement for an extended period of time. Typically, the initial dosage of melatonin should be set at the lowest amount needed to alleviate symptoms. Over time, dosage may be increased if necessary. \nMelatonin for Insomnia \nSome people take melatonin for\ninsomnia\n, a common sleep problem that involves difficulty falling asleep or staying asleep. Insomnia also involves daytime symptoms such as fatigue, irritability, and cognitive issues. \nTaking melatonin may be a useful treatment for short-term insomnia, specifically insomnia that involves trouble falling asleep. For this specific use, dosage may vary from person to person, but it is suggested to take doses that range from 1 to 5 mg. People with insomnia may experience the benefits of supplemental melatonin by taking it a few hours before going to sleep. \nInsomnia symptoms are considered chronic when they occur three or more nights per week, for three months or longer. Right now, there is not sufficient evidence that shows melatonin is an effective treatment for chronic insomnia. \nMelatonin for Jet Lag\nMelatonin may alleviate symptoms of\njet lag\n, a disorder that occurs when someone’s internal sleep-wake schedule does not match the time zone in their new location after traveling. It is best to take melatonin in the evening of the time zone where the destination is located. \nMelatonin dosage for treating jet lag may depend on the direction and distance a person is traveling. When traveling eastward, experts suggest taking 3 mg melatonin, but dosages as low as 0.5 mg and as high as 10 mg have been shown to be effective. \nLong-distance travelers can take melatonin every evening upon arrival for up to five days. This dosage is also suggested for westward travel that crosses more than twelve time zones. Westward travel that spans less than twelve time zones usually does not require melatonin usage.\nMelatonin for Shift Workers\nPeople who\nwork night shifts\nor a rotating shift schedule may benefit from taking melatonin. Some research shows that taking melatonin in the evening may help people readjust their sleep after a shift change. However, experts note that current evidence is somewhat inconclusive. Shift workers who are struggling to find restorative sleep should consult with their doctor as well as their employer. \nMelatonin Dosing in Children\nMelatonin is sometimes recommended for\nchildren\nwho have trouble falling asleep due to insomnia. Parents and caregivers who are considering giving their children melatonin should talk with their child’s doctor first. Children should only take melatonin when there is medical need as directed by a healthcare provider. \nThe consensus on specific dosage varies across current research, but in general, melatonin is tolerated in dosages up to 3 mg in children and dosages up to 5 mg in adolescents. Melatonin dosage should begin at the lowest level needed to be effective, and then increased from there\nMelatonin should not be given to children to improve sleep when the child is otherwise healthy and does not have any sleep disorders. Parents and caregivers should always keep melatonin and other dietary supplements in safe storage and out of reach of children.\nBesides melatonin, there are other methods to\nfall asleep faster\nsuch as taking alternative medications and making lifestyle changes that promote healthy sleep. Healthy sleep habits that may help individuals who have trouble falling asleep include: \nAdjusting the sleep environment:\nSleep-friendly bedrooms should be cool, quiet, and dark. Block light from windows at night and try to avoid using digital devices in the sleep space.\nDeveloping a routine:\nIf possible, try to fall asleep and wake up around the same time each day. Continue this schedule even on days with no external obligations, like weekends and vacation.\nManaging stress:\nLearn new relaxation techniques such as meditation or yoga. Listening to music may also help promote relaxation.\nExercising regularly:\nExercise during the day may promote healthy sleep at night. Experts recommend adults exercise about\n150 minutes per week\n, which comes out to 30 minutes a day for 5 days. Of course, a person can exercise for shorter or longer periods, if that works better with their schedule.\nWatching food and beverage consumption:\nTry not to eat large meals right before going to sleep, as this could interfere with sleep. Also, avoid caffeine and alcohol before going to bed as well.\nTry Alternative Sleep Aids\nOther alternatives to taking melatonin include using a different sleep aid or medication. Most over-the-counter sleep aids fall under the category of antihistamines, which are drugs typically used to treat allergies. These over-the-counter drugs are relatively easy to find in stores and are often marketed as “PM” formulations. \nHowever, people should be cautious before trying this type of sleep aid, because it may interact with other medications or be discouraged if certain other health conditions are present. Also, long-term use of these over-the-counter sleep aids may increase tolerance over time, which means a person would have to continue taking more to continue seeing effects. \nFinally, there are other sleep medications that a doctor may consider prescribing in addition to behavioral therapies for people who have trouble sleeping:\nBenzodiazepine receptor agonists (Z-drugs)\nMelatonin receptor agonists\nOrexin receptor antagonists\nBenzodiazepines\nThese medications require a doctor’s prescription because they may\ncause withdrawal symptoms\nand have an increased risk of becoming habit-forming. They can also become less effective over time. These drugs can be especially dangerous when combined with other medications that cause sedation effects, like alcohol, antihistamines, and antidepressants. \nTalk to Your Doctor About Sleep Issues \nEven though melatonin is usually safe for most people to take short-term, talk to your health care provider if you are considering taking it daily for sleep issues. Also, if sleep troubles are starting to affect your daily life, talk to your doctor about your symptoms and potential treatment options. \nStill have questions? Ask our community!\nJoin our\nSleep Care Community\n— a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.","attrs_markdown":"[Skip to content](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#post_content)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)](https:\/\/www.sleepfoundation.org\/)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\n![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo.svg)\n\nSLEEP PRODUCTS\n\n- Mattresses\n  Mattresses\n  \n  - [All Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - [Best Mattress of 2026](https:\/\/www.sleepfoundation.org\/best-mattress)\n  - Best of\n    - [Best Mattress for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)\n    - [Best Mattress for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)\n    - [Best Mattress for Hip Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-hip-pain)\n    - [Best Mattress for Heavy People](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-heavy-sleepers)\n    - [Best Memory Foam Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-memory-foam-mattress)\n    - [Best Latex Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-latex-mattress)\n    - [Best Innerspring Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-innerspring-mattress)\n    - [Best Hybrid Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n    - [Best Cooling Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)\n    - [Best Firm Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-firm-mattress)\n    - [Best Organic Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-organic-mattresses)\n    - [Most Comfortable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/most-comfortable-mattresses)\n    - [Best Mattress in a Box](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-in-a-box)\n    - [Best Affordable Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cheap-mattress)\n    - [Best King Size Mattress](https:\/\/www.sleepfoundation.org\/best-mattress\/best-king-mattress)\n    - [Best Mattress for Kids](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-kids)\n  - Reviews\n    - [Casper](https:\/\/www.sleepfoundation.org\/mattress-reviews\/casper-mattress-review)\n    - [Saatva](https:\/\/www.sleepfoundation.org\/mattress-reviews\/saatva-mattress-review)\n    - [Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-reviews\/sleep-number-classic-series-mattress-review)\n    - [Nectar Mattress](https:\/\/www.sleepfoundation.org\/mattress-reviews\/nectar-mattress-review)\n    - [Bear](https:\/\/www.sleepfoundation.org\/mattress-reviews\/bear-mattress-review)\n    - [Loom & Leaf](https:\/\/www.sleepfoundation.org\/mattress-reviews\/loom-and-leaf-mattress-review)\n    - 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Start Here](https:\/\/www.sleepfoundation.org\/home-sleep-test?cta_location=main_menu)\n    - [The Best Anti-Snoring Mouthpieces](https:\/\/www.sleepfoundation.org\/best-anti-snoring-mouthpieces-and-mouthguards)\n    - [Mouth Taping](https:\/\/www.sleepfoundation.org\/snoring\/mouth-taping-for-sleep)\n    - [CPAP Alternatives](https:\/\/www.sleepfoundation.org\/sleep-apnea\/alternatives-to-cpap)\n    - [The Best Sleep Apps of 2026](https:\/\/www.sleepfoundation.org\/best-sleep-apps)\n    - [The Best Magnesium Supplements](https:\/\/www.sleepfoundation.org\/magnesium\/best-magnesium-for-sleep)\n    - [Best Sleep Supplements](https:\/\/www.sleepfoundation.org\/sleep-aids\/natural-sleep-aids)\n  - Sleep Environment\n    - [The Best Sleep Trackers We've Tested](https:\/\/www.sleepfoundation.org\/best-sleep-trackers)\n    - [Top-Rated White Noise Machines](https:\/\/www.sleepfoundation.org\/best-sleep-products\/best-white-noise-machines)\n    - [The Best Adjustable Beds](https:\/\/www.sleepfoundation.org\/best-adjustable-bed)\n    - 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Compare\n    - MATTRESS MATCH\n      - [Mattress Finder Tool](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)\n      - [Take the Mattress Quiz](https:\/\/www.sleepfoundation.org\/mattress-quiz)\n    - POPULAR BRANDS\n      - [Nectar vs. Casper](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/nectar-vs-casper)\n      - [Tempur-Pedic vs. Sleep Number](https:\/\/www.sleepfoundation.org\/mattress-comparisons\/tempurpedic-vs-sleep-number)\n    - LEARN\n      - [Do You Need a Box Spring?](https:\/\/www.sleepfoundation.org\/mattress-information\/do-you-need-a-box-spring)\n      - [What is Memory Foam?](https:\/\/www.sleepfoundation.org\/mattress-information\/what-is-memory-foam)\n    - [![Mattress Finder](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2024\/04\/Mattresses-in-the-Sleep-Foundation-Test-Lab-3-300x125.jpg) Mattress Finder](https:\/\/www.sleepfoundation.org\/mattress-quiz\/results)   [![mattress sizes](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/02\/mattress-sizes-300x225.jpg) Mattress Sizes 101: Finding Your Perfect Fit](https:\/\/www.sleepfoundation.org\/mattress-sizes)\n  - 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But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Improve Your Sleep\n    - SLEEP HABITS\n      - [The Ultimate Sleep Improvement Plan](https:\/\/www.sleepfoundation.org\/sleep-habits)\n      - [The 20 Most Proven Sleep Tips](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/healthy-sleep-tips)\n      - [Sleep Hygiene](https:\/\/www.sleepfoundation.org\/sleep-hygiene)\n    - SLEEP AIDS\n      - [Melatonin](https:\/\/www.sleepfoundation.org\/melatonin)\n      - [Magnesium](https:\/\/www.sleepfoundation.org\/magnesium)\n      - [The Most Effective Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids)\n    - TOOLS & PRODUCTS\n      - [Sleep Calculator](https:\/\/www.sleepfoundation.org\/sleep-calculator)\n      - [7 Nights to Better Sleep](https:\/\/www.sleepfoundation.org\/sleep-habits\/7-night-sleep-habit-builder)\n      - [Submit Your Sleep Story](https:\/\/www.sleepfoundation.org\/about-us\/submit-your-sleep-story)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - Understand Your Sleep\n    - SCIENCE OF SLEEP\n      - [How Sleep Works](https:\/\/www.sleepfoundation.org\/how-sleep-works)\n      - [Circadian Rhythm](https:\/\/www.sleepfoundation.org\/circadian-rhythm)\n      - [The Stages of Sleep](https:\/\/www.sleepfoundation.org\/stages-of-sleep)\n    - IMPACTS\n      - [Snoring](https:\/\/www.sleepfoundation.org\/snoring)\n      - [Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)\n      - [How Electronics Affect Your Sleep](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-electronics-affect-sleep)\n    - STATISTICS\n      - [Sleep Data & Research](https:\/\/www.sleepfoundation.org\/how-sleep-works\/sleep-facts-statistics)\n      - [How Much Sleep Do We Need?](https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need)\n    - [![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg) Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)   [![group of people drinking coffee](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2023\/09\/group-of-people-drinking-coffee-300x200.jpg) 94% of Us Drink Caffeinated Beverages. But What Does it do to Our Sleep?](https:\/\/www.sleepfoundation.org\/sleep-news\/94-percent-of-us-drink-caffeinated-beverages)\n  - [All Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- About Us\n  About Us\n  \n  - Who We Are\n    - OUR MISSION\n      - [What We Do](https:\/\/www.sleepfoundation.org\/about-us)\n      - [Our Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are)\n    - OUR MEDICAL TEAM\n      - [Medical Advisory Board](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#medical-advisory-board)\n    - OUR PROCESS\n      - [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n      - [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n    - [![Test Lab: Expert Tested. Sleeper Approved.](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Bedroom-Environment-1-300x125.jpg) Test Lab: Expert Tested. 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Products or services may be offered by an affiliated entity. [Learn more.](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n\n[\/](https:\/\/www.sleepfoundation.org\/)  [Melatonin and Sleep](https:\/\/www.sleepfoundation.org\/melatonin)\n\n![Main Intro Section Image](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/07\/Header-Image-8-1.svg)\n\n# Is It Safe to Take Melatonin Every Night?\nUpdated July 15, 2025\n\nWritten by Jay Vera Summer\n\n![Jay Vera Summer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/01\/jay-vera-summer-2025-profile-photo-150x150.jpg)\n\nJay Vera Summer\n\nContributing Writer\n\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#jay_vera_summer)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n\\| Medically Reviewed by Abhinav Singh, MD, MPH, FAASM\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nAbhinav Singh, MD, MPH, FAASM\n\nSleep Medicine Physician\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Read Full Bio](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#abhinav_singh,_md,_mph,_faasm)\n\nWant to read more about all our experts in the field?\n\n[Learn About The Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n- [Can You Take Melatonin Every Night?](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#can-you-take-melatonin-every-night)\n- [Side Effects of Melatonin](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#side-effects-of-melatonin)\n- [Recommended Melatonin Dosage](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#recommended-melatonin-dosagenbsp)\n- [How to Fall Asleep Without Melatonin](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#how-to-fall-asleep-without-melatonin)\n\nKey Takeaways\n\n- Melatonin is safe for short-term use and can be helpful for sleep issues.\n- Long-term use of melatonin may lead to decreased effectiveness and impact your natural melatonin production.\n- Watch for side effects of excessive melatonin use, including headaches, nausea, and fatigue.\n- Consult with a healthcare professional before considering melatonin use for your situation.\n\nMelatonin is a hormone produced by the body that helps regulate sleep. The production of melatonin increases in response to darkness, prompting the feeling of sleepiness. When a person is exposed to light, melatonin production decreases, prompting the feeling of wakefulness.\n\nPeople may take melatonin in supplement form to treat certain sleep problems and fall asleep faster. These supplements are often made synthetically in a lab and are available in multiple forms, including pills, patches, and liquids. Learn whether melatonin is safe to take every night, the side effects of melatonin, and proper dosage of melatonin in both adults and children.\n\n[![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2009\/04\/MomentousEliteSleep-2-768x768.webp)Our Top Melatonin Supplement We’ve tried a lot of melatonin supplements and we’ve even made our own. The ones from Momentous are our favorite. From Our Partners at SleepDoctor.com. Shop at Sleep Doctor](https:\/\/sleepdoctor.com\/products\/elite-sleep)\n\n## Can You Take Melatonin Every Night?\nIt is typically safe for adults to take [melatonin](https:\/\/www.sleepfoundation.org\/melatonin) every night for short periods of time. Several factors affect whether an individual should take melatonin every day [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-181954) such as their specific sleep problem, their age, and other health factors. For example, those who experience jet lag [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-129225) may take melatonin daily for up to five days.\n\nOverall, because melatonin may negatively impact people who take certain medications or have certain health conditions, anyone who wishes to take it should talk to their doctor first. A doctor can help determine if melatonin is safe for a person and what dosage might be right for them.\n\n## Side Effects of Melatonin\nTaking melatonin as recommended is safe for most adults. If side effects occur, they are usually mild. Potential [side effects](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects) include:\n\n- Headaches\n- Dizziness\n- Nausea\n- Sleepiness\n- Stomachache\n\nMelatonin is typically safe when used short-term [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Center for Complementary and Integrative Health (NICCH)NCCIH funds and conducts research to help answer important scientific and public health questions about complementary health approaches.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-129057) , but research on its long-term effects is limited. Some experts have suggested that because melatonin is a hormone, it may disrupt hormonal processes like puberty and the menstrual cycle. But, there is not enough reliable research to show concrete evidence of this effect.\n\n### Melatonin Supplements and Safety Concerns\nPeople with certain conditions [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-129216) should consult with a health care provider before using melatonin supplements:\n\n- **Reproductive Health:** People who are trying to conceive a child may want to avoid supplemental melatonin as there is some evidence that melatonin may affect fertility in both men and women.\n- **Pregnancy and Breastfeeding:** There is a lack of reliable evidence regarding the safety of melatonin use in pregnant people and those who are breastfeeding [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-179694) . Therefore, experts generally recommend against melatonin supplementation during this time.\n- **Bleeding Disorders:** People with bleeding disorders like anemia should avoid taking melatonin because it may slow the process of blood clotting and make bleeding worse.\n- **Epilepsy:** It is possible that melatonin may increase seizures, so melatonin is not recommended for people with epilepsy.\n- **Autoimmune disorders:** Melatonin may increase symptoms associated with autoimmune diseases, so individuals with these disorders should refrain from taking melatonin.\n\nMelatonin may interfere with the action of some medications, including:\n\n- Blood thinners\n- Medications for epilepsy\n- Birth control\n- Diabetes medications\n- Blood pressure medications\n### Dependence on Melatonin Supplements\nThe long-term effects of melatonin and the risk of developing a dependency [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-181959) are not well understood. However, there is evidence that using other sleep aids, such as prescribed hypnotics or over-the-counter sleeping pills [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-181962) that contain antihistamines, may cause dependency issues.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n## Recommended Melatonin Dosage\nThere is no general consensus on how much melatonin people should take [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-181964) . Typically, health care providers make [dosage](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take) recommendations based on the individual and what kind of problems are interfering with their sleep. In general, melatonin is best taken at night around one to two hours before bed, around the same time natural melatonin increases.\n\nIn the U.S., the Food and Drug Administration (FDA) does not regulate melatonin sleep aids as a prescription drug because they are categorized as a dietary supplement. That means the melatonin found in stores varies in terms of dosage and label accuracy.\n\nTalk to your doctor before taking melatonin, especially if you are taking other medications or are considering taking the supplement for an extended period of time. Typically, the initial dosage of melatonin should be set at the lowest amount needed to alleviate symptoms. Over time, dosage may be increased if necessary.\n\n### Melatonin for Insomnia\nSome people take melatonin for [insomnia](https:\/\/www.sleepfoundation.org\/insomnia), a common sleep problem that involves difficulty falling asleep or staying asleep. Insomnia also involves daytime symptoms such as fatigue, irritability, and cognitive issues.\n\nTaking melatonin may be a useful treatment for short-term insomnia, specifically insomnia that involves trouble falling asleep. For this specific use, dosage may vary from person to person, but it is suggested to take doses that range from 1 to 5 mg. People with insomnia may experience the benefits of supplemental melatonin by taking it a few hours before going to sleep.\n\nInsomnia symptoms are considered chronic when they occur three or more nights per week, for three months or longer. Right now, there is not sufficient evidence that shows melatonin is an effective treatment for chronic insomnia.\n\n### Melatonin for Jet Lag\nMelatonin may alleviate symptoms of [jet lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/how-to-get-over-jet-lag), a disorder that occurs when someone’s internal sleep-wake schedule does not match the time zone in their new location after traveling. It is best to take melatonin in the evening of the time zone where the destination is located.\n\nMelatonin dosage for treating jet lag may depend on the direction and distance a person is traveling. When traveling eastward, experts suggest taking 3 mg melatonin, but dosages as low as 0.5 mg and as high as 10 mg have been shown to be effective.\n\nLong-distance travelers can take melatonin every evening upon arrival for up to five days. This dosage is also suggested for westward travel that crosses more than twelve time zones. Westward travel that spans less than twelve time zones usually does not require melatonin usage.\n\n### Melatonin for Shift Workers\nPeople who [work night shifts](https:\/\/www.sleepfoundation.org\/shift-work-disorder\/tips) or a rotating shift schedule may benefit from taking melatonin. Some research shows that taking melatonin in the evening may help people readjust their sleep after a shift change. However, experts note that current evidence is somewhat inconclusive. Shift workers who are struggling to find restorative sleep should consult with their doctor as well as their employer.\n\n### Melatonin Dosing in Children\nMelatonin is sometimes recommended for [children](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children) who have trouble falling asleep due to insomnia. Parents and caregivers who are considering giving their children melatonin should talk with their child’s doctor first. Children should only take melatonin when there is medical need as directed by a healthcare provider.\n\nThe consensus on specific dosage varies across current research, but in general, melatonin is tolerated in dosages up to 3 mg in children and dosages up to 5 mg in adolescents. Melatonin dosage should begin at the lowest level needed to be effective, and then increased from there\n\nMelatonin should not be given to children to improve sleep when the child is otherwise healthy and does not have any sleep disorders. Parents and caregivers should always keep melatonin and other dietary supplements in safe storage and out of reach of children.\n\n## How to Fall Asleep Without Melatonin\nBesides melatonin, there are other methods to [fall asleep faster](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-fall-asleep-fast) such as taking alternative medications and making lifestyle changes that promote healthy sleep. Healthy sleep habits that may help individuals who have trouble falling asleep include:\n\n- **Adjusting the sleep environment:** Sleep-friendly bedrooms should be cool, quiet, and dark. Block light from windows at night and try to avoid using digital devices in the sleep space.\n- **Developing a routine:** If possible, try to fall asleep and wake up around the same time each day. Continue this schedule even on days with no external obligations, like weekends and vacation.\n- **Managing stress:** Learn new relaxation techniques such as meditation or yoga. Listening to music may also help promote relaxation.\n- **Exercising regularly:** Exercise during the day may promote healthy sleep at night. Experts recommend adults exercise about 150 minutes per week [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Centers for Disease Control and PreventionCDC is the nation’s leading science-based, data-driven, service organization that protects the public’s health.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-181968) , which comes out to 30 minutes a day for 5 days. Of course, a person can exercise for shorter or longer periods, if that works better with their schedule.\n- **Watching food and beverage consumption:** Try not to eat large meals right before going to sleep, as this could interfere with sleep. Also, avoid caffeine and alcohol before going to bed as well.\n### Try Alternative Sleep Aids\nOther alternatives to taking melatonin include using a different sleep aid or medication. Most over-the-counter sleep aids fall under the category of antihistamines, which are drugs typically used to treat allergies. These over-the-counter drugs are relatively easy to find in stores and are often marketed as “PM” formulations.\n\nHowever, people should be cautious before trying this type of sleep aid, because it may interact with other medications or be discouraged if certain other health conditions are present. Also, long-term use of these over-the-counter sleep aids may increase tolerance over time, which means a person would have to continue taking more to continue seeing effects.\n\nFinally, there are other sleep medications that a doctor may consider prescribing in addition to behavioral therapies for people who have trouble sleeping:\n\n- Benzodiazepine receptor agonists (Z-drugs)\n- Melatonin receptor agonists\n- Orexin receptor antagonists\n- Benzodiazepines\n\nThese medications require a doctor’s prescription because they may cause withdrawal symptoms [Trusted Source](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night#references-83493) and have an increased risk of becoming habit-forming. They can also become less effective over time. These drugs can be especially dangerous when combined with other medications that cause sedation effects, like alcohol, antihistamines, and antidepressants.\n\n### Talk to Your Doctor About Sleep Issues\nEven though melatonin is usually safe for most people to take short-term, talk to your health care provider if you are considering taking it daily for sleep issues. Also, if sleep troubles are starting to affect your daily life, talk to your doctor about your symptoms and potential treatment options.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.\n\n[About Our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us)\n\n![Jay Vera Summer](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/01\/jay-vera-summer-2025-profile-photo-150x150.jpg)\n\nWritten By\n\n### Jay Vera Summer,  Contributing Writer\n\nJay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.\n\n![Abhinav Singh, MD, MPH, FAASM](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2020\/07\/Dr.-Abhinav-Singh-SF-150x150.jpg)\n\nMedically Reviewed by\n\n### Abhinav Singh, MD, MPH, FAASM,  Sleep Medicine Physician   MD\n\nDr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.\n\n[Learn more about our Editorial Team](https:\/\/www.sleepfoundation.org\/about-us\/who-we-are#team)\n\n## References 10 Sources\n1. Owens, J. A. (2023, January 3). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved January 23, 2023, from\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach>\n2. Goldstein, C. A. (2022, April 5). Jet lag. In R. Benca (Ed.). UpToDate., Retrieved January 23, 2023, from\n   <https:\/\/www.uptodate.com\/contents\/jet-lag>\n3. National Center for Complementary and Integrative Health. (2022, July). Melatonin: What you need to know., Retrieved January 23, 2023, from\n   <https:\/\/www.nccih.nih.gov\/health\/melatonin-what-you-need-to-know>\n4. Shane-McWhorter, L. (2022, January). Melatonin. Merck Manual Consumer Version., Retrieved January 23, 2023, from\n   <https:\/\/www.merckmanuals.com\/home\/special-subjects\/dietary-supplements-and-vitamins\/melatonin>\n5. Vine, T., Brown, G. M., & Frey, B. N. (2022). Melatonin use during pregnancy and lactation: A scoping review of human studies. Revista Brasileira de Psiquiatria (Sao Paulo, Brazil: 1999), 44(3), 342–348.\n   <https:\/\/pubmed.ncbi.nlm.nih.gov\/34730672\/>\n6. Neubauer, D. N. (2022, December 19). Pharmacotherapy for insomnia in adults. In R. Benca, & J. G. Elmore (Eds.). UpToDate., Retrieved January 23, 2023, from\n   <https:\/\/www.uptodate.com\/contents\/pharmacotherapy-for-insomnia-in-adults#H2582713949>\n7. A.D.A.M. Medical Encyclopedia. (2022, May 12). Medications for sleep. MedlinePlus.\n   <https:\/\/medlineplus.gov\/ency\/patientinstructions\/000758.htm>\n8. Shane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version., Retrieved January 23, 2023, from\n   <https:\/\/www.merckmanuals.com\/professional\/special-subjects\/dietary-supplements\/melatonin>\n9. Centers for Disease Control and Prevention. (2022, June 2). How much physical activity do adults need?, Retrieved February 1, 2023\n   <https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm>\n10. Schwab, R. J. (2022, May). Insomnia and excessive daytime sleepiness (EDS). Merck Manual Consumer Version., Retrieved January 25, 2023, from\n    <https:\/\/www.merckmanuals.com\/home\/brain,-spinal-cord,-and-nerve-disorders\/sleep-disorders\/insomnia-and-excessive-daytime-sleepiness-eds>\n\n## Learn More About Melatonin\n[![Amazon.com photo of the Sleep Is the Foundation Melatonin Gummies](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/10\/Sleep-Is-the-Foundation-Melatonin-Gummies-300x206.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies)\n\n[Best Melatonin Gummies of 2026](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-gummies)\n\nBy Jeremy Klein  October 22, 2025\n***\n\n[![A young woman taking medication at home](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/melatonin-overdose-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose)\n\n[Can You Overdose on Melatonin?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-overdose)\n\nBy Jay Vera Summer  August 29, 2025\n***\n\n[![Amazon.com photo of the Sleep Is the Foundation Melatonin Capsules](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2022\/04\/Sleep-Is-the-Foundation-Melatonin-Capsules-300x178.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements)\n\n[Best Melatonin Supplements of 2026](https:\/\/www.sleepfoundation.org\/melatonin\/best-melatonin-supplements)\n\nBy Daniel Noyed  July 21, 2025\n***\n\n[![Woman Taking Melatonin](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/05\/woman-with-melatonin-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)\n\n[Melatonin Dosage: How Much Melatonin to Take](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![birth control pills and hands](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Does-Melatonin-Affect-Birth-Control-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control)\n\n[Does Melatonin Affect Birth Control?](https:\/\/www.sleepfoundation.org\/melatonin\/effects-on-birth-control)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Pregnant woman holding belly](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/06\/Can-You-Take-Melatonin-While-Pregnant-300x192.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/pregnancy)\n\n[Can You Take Melatonin While Pregnant?](https:\/\/www.sleepfoundation.org\/melatonin\/pregnancy)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Sleeping child holding teddy bear](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Should-You-Give-Melatonin-To-Children-300x187.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children)\n\n[Melatonin for Kids](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children)\n\nBy Lauren Fountain  July 15, 2025\n***\n\n[![Woman taking melatonin before bed](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/07\/Does-Melatonin-Expire-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/does-melatonin-expire)\n\n[Does Melatonin Expire?](https:\/\/www.sleepfoundation.org\/melatonin\/does-melatonin-expire)\n\nBy Jay Vera Summer  July 15, 2025\n***\n\n[![Woman placing Melatonin Patch on her arm](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2021\/08\/Do-Melatonin-Sleep-Patches-Help-You-Fall-Asleep-300x200.jpg)](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-sleep-patch)\n\n[Do Melatonin Sleep Patches Help You Fall Asleep?](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-sleep-patch)\n\nBy Sarah Shoen  July 15, 2025\n\n## Other Articles of Interest\n### Sleep Medications\n[Sleep Medications](https:\/\/www.sleepfoundation.org\/sleep-aids\/sleeping-pills)   [How to Use Medications Safely](https:\/\/www.sleepfoundation.org\/sleep-aids\/how-to-use-sleep-medications-safely)   [How Medications May Affect Sleep](https:\/\/www.sleepfoundation.org\/sleep-aids\/side-effects-of-sleeping-pills)   [Over-the-Counter Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids\/over-the-counter-sleep-aids)   [Compare Different Sleep Aids](https:\/\/www.sleepfoundation.org\/sleep-aids\/compare-sleep-medications)\n\n### Sleep Deprivation\n[Sleep Deprivation](https:\/\/www.sleepfoundation.org\/sleep-deprivation)   [Interrupted Sleep](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/interrupted-sleep)   [How Lack of Sleep Impacts Cognitive Performance](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/lack-of-sleep-and-cognitive-impairment)   [Lack of Sleep May Increase Calorie Consumption](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/lack-sleep-may-increase-calorie-consumption)   [REM Sleep Deprivation and Migraines](https:\/\/www.sleepfoundation.org\/sleep-deprivation\/sleep-deprivation-and-migraines)\n\n### Bedroom Environment\n[How to Create The Ideal Bedroom Environment](https:\/\/www.sleepfoundation.org\/bedroom-environment)   [Light and Sleep](https:\/\/www.sleepfoundation.org\/bedroom-environment\/light-and-sleep)   [What Is White Noise?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/white-noise)   [Technology In The Bedroom](https:\/\/www.sleepfoundation.org\/bedroom-environment\/technology-in-the-bedroom)   [How Does Music Affect Sleep?](https:\/\/www.sleepfoundation.org\/noise-and-sleep\/music)\n\n### Mattresses\n[Best Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress)   [Best Mattresses for Side Sleepers](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-side-sleepers)   [Best Mattresses for Back Pain](https:\/\/www.sleepfoundation.org\/best-mattress\/best-mattress-for-back-pain)   [Cooling Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress\/best-cooling-mattress)   [Hybrid Mattresses](https:\/\/www.sleepfoundation.org\/best-mattress\/best-hybrid-mattress)\n\n[![Sleep Foundation Logo](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2025\/10\/sd-logo-footer.svg)](https:\/\/www.sleepfoundation.org\/)\n\n**Sleep Foundation** and **SleepFoundation.org** are not affiliated with the National Sleep Foundation, an independent nonprofit based in Washington, DC.\n\nThe content on this website is for informational purposes only. SleepFoundation.org does not provide medical advice, diagnosis, or treatment options.\n\nSleep Information\n\n- [Sleep Products](https:\/\/www.sleepfoundation.org\/sleep-solutions)\n- [Sleep Health](https:\/\/www.sleepfoundation.org\/sleep-topics)\n- [Sleep Disorders](https:\/\/www.sleepfoundation.org\/sleep-disorders)\n- [Sleep News](https:\/\/www.sleepfoundation.org\/sleep-news)\n\nSleep Foundation\n\n- [About Us](https:\/\/www.sleepfoundation.org\/about-us)\n- [Contact Us](https:\/\/www.sleepfoundation.org\/about-us\/contact)\n- [Sleep Care Community](https:\/\/community.sleepfoundation.org\/)\n- [How We Review Products](https:\/\/www.sleepfoundation.org\/research-methodology)\n\nSleep Profile\n\nYour daily habits and environment can significantly impact the quality of your sleep. Take the Sleep Quiz to help inform your sleep improvement journey.\n\n[Take the Quiz](https:\/\/www.sleepfoundation.org\/sleep-quiz)\n### Explore Sleep Foundation\n\n- [Editorial Policy](https:\/\/www.sleepfoundation.org\/about-us\/editorial-policy)\n- [Advertising Disclosure](https:\/\/www.sleepfoundation.org\/about-us\/advertising-disclosure)\n- [Privacy Policy](https:\/\/www.sleepfoundation.org\/privacy-policy)\n- [Terms & Conditions](https:\/\/www.sleepfoundation.org\/about-us\/terms-of-use)\n- [Accessibility Statement](https:\/\/www.sleepfoundation.org\/about-us\/accessibility-statement)\n- [Your Privacy Choices](https:\/\/www.sleepfoundation.org\/melatonin\/is-it-safe-to-take-melatonin-every-night)\n\n© 2026 [Sleep Doctor Holdings](https:\/\/corporate.sleepdoctor.com\/), LLC. All rights reserved.","attrs_readable_markdown":"Key Takeaways\n\n- Melatonin is safe for short-term use and can be helpful for sleep issues.\n- Long-term use of melatonin may lead to decreased effectiveness and impact your natural melatonin production.\n- Watch for side effects of excessive melatonin use, including headaches, nausea, and fatigue.\n- Consult with a healthcare professional before considering melatonin use for your situation.\n\nMelatonin is a hormone produced by the body that helps regulate sleep. The production of melatonin increases in response to darkness, prompting the feeling of sleepiness. When a person is exposed to light, melatonin production decreases, prompting the feeling of wakefulness.\n\nPeople may take melatonin in supplement form to treat certain sleep problems and fall asleep faster. These supplements are often made synthetically in a lab and are available in multiple forms, including pills, patches, and liquids. Learn whether melatonin is safe to take every night, the side effects of melatonin, and proper dosage of melatonin in both adults and children.\n\nIt is typically safe for adults to take [melatonin](https:\/\/www.sleepfoundation.org\/melatonin) every night for short periods of time. Several factors affect whether an individual should take melatonin every day such as their specific sleep problem, their age, and other health factors. For example, those who experience jet lag may take melatonin daily for up to five days.\n\nOverall, because melatonin may negatively impact people who take certain medications or have certain health conditions, anyone who wishes to take it should talk to their doctor first. A doctor can help determine if melatonin is safe for a person and what dosage might be right for them.\n\nTaking melatonin as recommended is safe for most adults. If side effects occur, they are usually mild. Potential [side effects](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-side-effects) include:\n\n- Headaches\n- Dizziness\n- Nausea\n- Sleepiness\n- Stomachache\n\nMelatonin is typically safe when used short-term , but research on its long-term effects is limited. Some experts have suggested that because melatonin is a hormone, it may disrupt hormonal processes like puberty and the menstrual cycle. But, there is not enough reliable research to show concrete evidence of this effect.\n\n### Melatonin Supplements and Safety Concerns\nPeople with certain conditions should consult with a health care provider before using melatonin supplements:\n\n- **Reproductive Health:** People who are trying to conceive a child may want to avoid supplemental melatonin as there is some evidence that melatonin may affect fertility in both men and women.\n- **Pregnancy and Breastfeeding:** There is a lack of reliable evidence regarding the safety of melatonin use in pregnant people and those who are breastfeeding . Therefore, experts generally recommend against melatonin supplementation during this time.\n- **Bleeding Disorders:** People with bleeding disorders like anemia should avoid taking melatonin because it may slow the process of blood clotting and make bleeding worse.\n- **Epilepsy:** It is possible that melatonin may increase seizures, so melatonin is not recommended for people with epilepsy.\n- **Autoimmune disorders:** Melatonin may increase symptoms associated with autoimmune diseases, so individuals with these disorders should refrain from taking melatonin.\n\nMelatonin may interfere with the action of some medications, including:\n\n- Blood thinners\n- Medications for epilepsy\n- Birth control\n- Diabetes medications\n- Blood pressure medications\n### Dependence on Melatonin Supplements\nThe long-term effects of melatonin and the risk of developing a dependency are not well understood. However, there is evidence that using other sleep aids, such as prescribed hypnotics or over-the-counter sleeping pills that contain antihistamines, may cause dependency issues.\n\n## Say Goodbye to Insomnia\nSign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/uploads\/2018\/10\/Email-Capture-Icon.svg)\n\nThere is no general consensus on how much melatonin people should take . Typically, health care providers make [dosage](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-dosage-how-much-should-you-take) recommendations based on the individual and what kind of problems are interfering with their sleep. In general, melatonin is best taken at night around one to two hours before bed, around the same time natural melatonin increases.\n\nIn the U.S., the Food and Drug Administration (FDA) does not regulate melatonin sleep aids as a prescription drug because they are categorized as a dietary supplement. That means the melatonin found in stores varies in terms of dosage and label accuracy.\n\nTalk to your doctor before taking melatonin, especially if you are taking other medications or are considering taking the supplement for an extended period of time. Typically, the initial dosage of melatonin should be set at the lowest amount needed to alleviate symptoms. Over time, dosage may be increased if necessary.\n\n### Melatonin for Insomnia\nSome people take melatonin for [insomnia](https:\/\/www.sleepfoundation.org\/insomnia), a common sleep problem that involves difficulty falling asleep or staying asleep. Insomnia also involves daytime symptoms such as fatigue, irritability, and cognitive issues.\n\nTaking melatonin may be a useful treatment for short-term insomnia, specifically insomnia that involves trouble falling asleep. For this specific use, dosage may vary from person to person, but it is suggested to take doses that range from 1 to 5 mg. People with insomnia may experience the benefits of supplemental melatonin by taking it a few hours before going to sleep.\n\nInsomnia symptoms are considered chronic when they occur three or more nights per week, for three months or longer. Right now, there is not sufficient evidence that shows melatonin is an effective treatment for chronic insomnia.\n\n### Melatonin for Jet Lag\nMelatonin may alleviate symptoms of [jet lag](https:\/\/www.sleepfoundation.org\/travel-and-sleep\/how-to-get-over-jet-lag), a disorder that occurs when someone’s internal sleep-wake schedule does not match the time zone in their new location after traveling. It is best to take melatonin in the evening of the time zone where the destination is located.\n\nMelatonin dosage for treating jet lag may depend on the direction and distance a person is traveling. When traveling eastward, experts suggest taking 3 mg melatonin, but dosages as low as 0.5 mg and as high as 10 mg have been shown to be effective.\n\nLong-distance travelers can take melatonin every evening upon arrival for up to five days. This dosage is also suggested for westward travel that crosses more than twelve time zones. Westward travel that spans less than twelve time zones usually does not require melatonin usage.\n\n### Melatonin for Shift Workers\nPeople who [work night shifts](https:\/\/www.sleepfoundation.org\/shift-work-disorder\/tips) or a rotating shift schedule may benefit from taking melatonin. Some research shows that taking melatonin in the evening may help people readjust their sleep after a shift change. However, experts note that current evidence is somewhat inconclusive. Shift workers who are struggling to find restorative sleep should consult with their doctor as well as their employer.\n\n### Melatonin Dosing in Children\nMelatonin is sometimes recommended for [children](https:\/\/www.sleepfoundation.org\/melatonin\/melatonin-for-children) who have trouble falling asleep due to insomnia. Parents and caregivers who are considering giving their children melatonin should talk with their child’s doctor first. Children should only take melatonin when there is medical need as directed by a healthcare provider.\n\nThe consensus on specific dosage varies across current research, but in general, melatonin is tolerated in dosages up to 3 mg in children and dosages up to 5 mg in adolescents. Melatonin dosage should begin at the lowest level needed to be effective, and then increased from there\n\nMelatonin should not be given to children to improve sleep when the child is otherwise healthy and does not have any sleep disorders. Parents and caregivers should always keep melatonin and other dietary supplements in safe storage and out of reach of children.\n\nBesides melatonin, there are other methods to [fall asleep faster](https:\/\/www.sleepfoundation.org\/sleep-hygiene\/how-to-fall-asleep-fast) such as taking alternative medications and making lifestyle changes that promote healthy sleep. Healthy sleep habits that may help individuals who have trouble falling asleep include:\n\n- **Adjusting the sleep environment:** Sleep-friendly bedrooms should be cool, quiet, and dark. Block light from windows at night and try to avoid using digital devices in the sleep space.\n- **Developing a routine:** If possible, try to fall asleep and wake up around the same time each day. Continue this schedule even on days with no external obligations, like weekends and vacation.\n- **Managing stress:** Learn new relaxation techniques such as meditation or yoga. Listening to music may also help promote relaxation.\n- **Exercising regularly:** Exercise during the day may promote healthy sleep at night. Experts recommend adults exercise about 150 minutes per week , which comes out to 30 minutes a day for 5 days. Of course, a person can exercise for shorter or longer periods, if that works better with their schedule.\n- **Watching food and beverage consumption:** Try not to eat large meals right before going to sleep, as this could interfere with sleep. Also, avoid caffeine and alcohol before going to bed as well.\n### Try Alternative Sleep Aids\nOther alternatives to taking melatonin include using a different sleep aid or medication. Most over-the-counter sleep aids fall under the category of antihistamines, which are drugs typically used to treat allergies. These over-the-counter drugs are relatively easy to find in stores and are often marketed as “PM” formulations.\n\nHowever, people should be cautious before trying this type of sleep aid, because it may interact with other medications or be discouraged if certain other health conditions are present. Also, long-term use of these over-the-counter sleep aids may increase tolerance over time, which means a person would have to continue taking more to continue seeing effects.\n\nFinally, there are other sleep medications that a doctor may consider prescribing in addition to behavioral therapies for people who have trouble sleeping:\n\n- Benzodiazepine receptor agonists (Z-drugs)\n- Melatonin receptor agonists\n- Orexin receptor antagonists\n- Benzodiazepines\n\nThese medications require a doctor’s prescription because they may cause withdrawal symptoms and have an increased risk of becoming habit-forming. They can also become less effective over time. These drugs can be especially dangerous when combined with other medications that cause sedation effects, like alcohol, antihistamines, and antidepressants.\n\n### Talk to Your Doctor About Sleep Issues\nEven though melatonin is usually safe for most people to take short-term, talk to your health care provider if you are considering taking it daily for sleep issues. Also, if sleep troubles are starting to affect your daily life, talk to your doctor about your symptoms and potential treatment options.\n\n![](https:\/\/www.sleepfoundation.org\/wp-content\/themes\/onecaremedia-child\/assets\/images\/sf-question-bubble.svg)\n\n### Still have questions? Ask our community\\!\nJoin our [Sleep Care Community](https:\/\/community.sleepfoundation.org\/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.","meta_canonical":null}

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URL	https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night
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Meta Title	Is It Safe to Take Melatonin Every Night? \| Sleep Foundation
Meta Description	Have you ever wondered if it is safe to take melatonin every night? We cover everything you need to know about recommended doses of melatonin.
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Boilerpipe Text	Key Takeaways Melatonin is safe for short-term use and can be helpful for sleep issues. Long-term use of melatonin may lead to decreased effectiveness and impact your natural melatonin production. Watch for side effects of excessive melatonin use, including headaches, nausea, and fatigue. Consult with a healthcare professional before considering melatonin use for your situation. Melatonin is a hormone produced by the body that helps regulate sleep. The production of melatonin increases in response to darkness, prompting the feeling of sleepiness. When a person is exposed to light, melatonin production decreases, prompting the feeling of wakefulness. People may take melatonin in supplement form to treat certain sleep problems and fall asleep faster. These supplements are often made synthetically in a lab and are available in multiple forms, including pills, patches, and liquids. Learn whether melatonin is safe to take every night, the side effects of melatonin, and proper dosage of melatonin in both adults and children. It is typically safe for adults to take melatonin every night for short periods of time. Several factors affect whether an individual should take melatonin every day such as their specific sleep problem, their age, and other health factors. For example, those who experience jet lag may take melatonin daily for up to five days. Overall, because melatonin may negatively impact people who take certain medications or have certain health conditions, anyone who wishes to take it should talk to their doctor first. A doctor can help determine if melatonin is safe for a person and what dosage might be right for them. Taking melatonin as recommended is safe for most adults. If side effects occur, they are usually mild. Potential side effects include: Headaches Dizziness Nausea Sleepiness Stomachache Melatonin is typically safe when used short-term , but research on its long-term effects is limited. Some experts have suggested that because melatonin is a hormone, it may disrupt hormonal processes like puberty and the menstrual cycle. But, there is not enough reliable research to show concrete evidence of this effect. Melatonin Supplements and Safety Concerns People with certain conditions should consult with a health care provider before using melatonin supplements: Reproductive Health: People who are trying to conceive a child may want to avoid supplemental melatonin as there is some evidence that melatonin may affect fertility in both men and women. Pregnancy and Breastfeeding: There is a lack of reliable evidence regarding the safety of melatonin use in pregnant people and those who are breastfeeding . Therefore, experts generally recommend against melatonin supplementation during this time. Bleeding Disorders: People with bleeding disorders like anemia should avoid taking melatonin because it may slow the process of blood clotting and make bleeding worse. Epilepsy: It is possible that melatonin may increase seizures, so melatonin is not recommended for people with epilepsy. Autoimmune disorders: Melatonin may increase symptoms associated with autoimmune diseases, so individuals with these disorders should refrain from taking melatonin. Melatonin may interfere with the action of some medications, including: Blood thinners Medications for epilepsy Birth control Diabetes medications Blood pressure medications Dependence on Melatonin Supplements The long-term effects of melatonin and the risk of developing a dependency are not well understood. However, there is evidence that using other sleep aids, such as prescribed hypnotics or over-the-counter sleeping pills that contain antihistamines, may cause dependency issues. Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. There is no general consensus on how much melatonin people should take . Typically, health care providers make dosage recommendations based on the individual and what kind of problems are interfering with their sleep. In general, melatonin is best taken at night around one to two hours before bed, around the same time natural melatonin increases. In the U.S., the Food and Drug Administration (FDA) does not regulate melatonin sleep aids as a prescription drug because they are categorized as a dietary supplement. That means the melatonin found in stores varies in terms of dosage and label accuracy. Talk to your doctor before taking melatonin, especially if you are taking other medications or are considering taking the supplement for an extended period of time. Typically, the initial dosage of melatonin should be set at the lowest amount needed to alleviate symptoms. Over time, dosage may be increased if necessary. Melatonin for Insomnia Some people take melatonin for insomnia , a common sleep problem that involves difficulty falling asleep or staying asleep. Insomnia also involves daytime symptoms such as fatigue, irritability, and cognitive issues. Taking melatonin may be a useful treatment for short-term insomnia, specifically insomnia that involves trouble falling asleep. For this specific use, dosage may vary from person to person, but it is suggested to take doses that range from 1 to 5 mg. People with insomnia may experience the benefits of supplemental melatonin by taking it a few hours before going to sleep. Insomnia symptoms are considered chronic when they occur three or more nights per week, for three months or longer. Right now, there is not sufficient evidence that shows melatonin is an effective treatment for chronic insomnia. Melatonin for Jet Lag Melatonin may alleviate symptoms of jet lag , a disorder that occurs when someone’s internal sleep-wake schedule does not match the time zone in their new location after traveling. It is best to take melatonin in the evening of the time zone where the destination is located. Melatonin dosage for treating jet lag may depend on the direction and distance a person is traveling. When traveling eastward, experts suggest taking 3 mg melatonin, but dosages as low as 0.5 mg and as high as 10 mg have been shown to be effective. Long-distance travelers can take melatonin every evening upon arrival for up to five days. This dosage is also suggested for westward travel that crosses more than twelve time zones. Westward travel that spans less than twelve time zones usually does not require melatonin usage. Melatonin for Shift Workers People who work night shifts or a rotating shift schedule may benefit from taking melatonin. Some research shows that taking melatonin in the evening may help people readjust their sleep after a shift change. However, experts note that current evidence is somewhat inconclusive. Shift workers who are struggling to find restorative sleep should consult with their doctor as well as their employer. Melatonin Dosing in Children Melatonin is sometimes recommended for children who have trouble falling asleep due to insomnia. Parents and caregivers who are considering giving their children melatonin should talk with their child’s doctor first. Children should only take melatonin when there is medical need as directed by a healthcare provider. The consensus on specific dosage varies across current research, but in general, melatonin is tolerated in dosages up to 3 mg in children and dosages up to 5 mg in adolescents. Melatonin dosage should begin at the lowest level needed to be effective, and then increased from there Melatonin should not be given to children to improve sleep when the child is otherwise healthy and does not have any sleep disorders. Parents and caregivers should always keep melatonin and other dietary supplements in safe storage and out of reach of children. Besides melatonin, there are other methods to fall asleep faster such as taking alternative medications and making lifestyle changes that promote healthy sleep. Healthy sleep habits that may help individuals who have trouble falling asleep include: Adjusting the sleep environment: Sleep-friendly bedrooms should be cool, quiet, and dark. Block light from windows at night and try to avoid using digital devices in the sleep space. Developing a routine: If possible, try to fall asleep and wake up around the same time each day. Continue this schedule even on days with no external obligations, like weekends and vacation. Managing stress: Learn new relaxation techniques such as meditation or yoga. Listening to music may also help promote relaxation. Exercising regularly: Exercise during the day may promote healthy sleep at night. Experts recommend adults exercise about 150 minutes per week , which comes out to 30 minutes a day for 5 days. Of course, a person can exercise for shorter or longer periods, if that works better with their schedule. Watching food and beverage consumption: Try not to eat large meals right before going to sleep, as this could interfere with sleep. Also, avoid caffeine and alcohol before going to bed as well. Try Alternative Sleep Aids Other alternatives to taking melatonin include using a different sleep aid or medication. Most over-the-counter sleep aids fall under the category of antihistamines, which are drugs typically used to treat allergies. These over-the-counter drugs are relatively easy to find in stores and are often marketed as “PM” formulations. However, people should be cautious before trying this type of sleep aid, because it may interact with other medications or be discouraged if certain other health conditions are present. Also, long-term use of these over-the-counter sleep aids may increase tolerance over time, which means a person would have to continue taking more to continue seeing effects. Finally, there are other sleep medications that a doctor may consider prescribing in addition to behavioral therapies for people who have trouble sleeping: Benzodiazepine receptor agonists (Z-drugs) Melatonin receptor agonists Orexin receptor antagonists Benzodiazepines These medications require a doctor’s prescription because they may cause withdrawal symptoms and have an increased risk of becoming habit-forming. They can also become less effective over time. These drugs can be especially dangerous when combined with other medications that cause sedation effects, like alcohol, antihistamines, and antidepressants. Talk to Your Doctor About Sleep Issues Even though melatonin is usually safe for most people to take short-term, talk to your health care provider if you are considering taking it daily for sleep issues. Also, if sleep troubles are starting to affect your daily life, talk to your doctor about your symptoms and potential treatment options. Still have questions? Ask our community! Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.
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Products or services may be offered by an affiliated entity. [Learn more.](https://www.sleepfoundation.org/about-us/advertising-disclosure) [/](https://www.sleepfoundation.org/) [Melatonin and Sleep](https://www.sleepfoundation.org/melatonin) ![Main Intro Section Image](https://www.sleepfoundation.org/wp-content/uploads/2025/07/Header-Image-8-1.svg) # Is It Safe to Take Melatonin Every Night? Updated July 15, 2025 Written by Jay Vera Summer ![Jay Vera Summer](https://www.sleepfoundation.org/wp-content/uploads/2025/01/jay-vera-summer-2025-profile-photo-150x150.jpg) Jay Vera Summer Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#jay_vera_summer) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) \\| Medically Reviewed by Abhinav Singh, MD, MPH, FAASM ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Abhinav Singh, MD, MPH, FAASM Sleep Medicine Physician Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Read Full Bio](https://www.sleepfoundation.org/about-us/who-we-are#abhinav_singh,_md,_mph,_faasm) Want to read more about all our experts in the field? [Learn About The Editorial Team](https://www.sleepfoundation.org/about-us) - [Can You Take Melatonin Every Night?](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#can-you-take-melatonin-every-night) - [Side Effects of Melatonin](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#side-effects-of-melatonin) - [Recommended Melatonin Dosage](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#recommended-melatonin-dosagenbsp) - [How to Fall Asleep Without Melatonin](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#how-to-fall-asleep-without-melatonin) Key Takeaways - Melatonin is safe for short-term use and can be helpful for sleep issues. - Long-term use of melatonin may lead to decreased effectiveness and impact your natural melatonin production. - Watch for side effects of excessive melatonin use, including headaches, nausea, and fatigue. - Consult with a healthcare professional before considering melatonin use for your situation. Melatonin is a hormone produced by the body that helps regulate sleep. The production of melatonin increases in response to darkness, prompting the feeling of sleepiness. When a person is exposed to light, melatonin production decreases, prompting the feeling of wakefulness. People may take melatonin in supplement form to treat certain sleep problems and fall asleep faster. These supplements are often made synthetically in a lab and are available in multiple forms, including pills, patches, and liquids. Learn whether melatonin is safe to take every night, the side effects of melatonin, and proper dosage of melatonin in both adults and children. [![](https://www.sleepfoundation.org/wp-content/uploads/2009/04/MomentousEliteSleep-2-768x768.webp)Our Top Melatonin Supplement We’ve tried a lot of melatonin supplements and we’ve even made our own. The ones from Momentous are our favorite. From Our Partners at SleepDoctor.com. Shop at Sleep Doctor](https://sleepdoctor.com/products/elite-sleep) ## Can You Take Melatonin Every Night? It is typically safe for adults to take [melatonin](https://www.sleepfoundation.org/melatonin) every night for short periods of time. Several factors affect whether an individual should take melatonin every day [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-181954) such as their specific sleep problem, their age, and other health factors. For example, those who experience jet lag [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-129225) may take melatonin daily for up to five days. Overall, because melatonin may negatively impact people who take certain medications or have certain health conditions, anyone who wishes to take it should talk to their doctor first. A doctor can help determine if melatonin is safe for a person and what dosage might be right for them. ## Side Effects of Melatonin Taking melatonin as recommended is safe for most adults. If side effects occur, they are usually mild. Potential [side effects](https://www.sleepfoundation.org/melatonin/melatonin-side-effects) include: - Headaches - Dizziness - Nausea - Sleepiness - Stomachache Melatonin is typically safe when used short-term [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Center for Complementary and Integrative Health (NICCH)NCCIH funds and conducts research to help answer important scientific and public health questions about complementary health approaches.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-129057) , but research on its long-term effects is limited. Some experts have suggested that because melatonin is a hormone, it may disrupt hormonal processes like puberty and the menstrual cycle. But, there is not enough reliable research to show concrete evidence of this effect. ### Melatonin Supplements and Safety Concerns People with certain conditions [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-129216) should consult with a health care provider before using melatonin supplements: - Reproductive Health: People who are trying to conceive a child may want to avoid supplemental melatonin as there is some evidence that melatonin may affect fertility in both men and women. - Pregnancy and Breastfeeding: There is a lack of reliable evidence regarding the safety of melatonin use in pregnant people and those who are breastfeeding [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-179694) . Therefore, experts generally recommend against melatonin supplementation during this time. - Bleeding Disorders: People with bleeding disorders like anemia should avoid taking melatonin because it may slow the process of blood clotting and make bleeding worse. - Epilepsy: It is possible that melatonin may increase seizures, so melatonin is not recommended for people with epilepsy. - Autoimmune disorders: Melatonin may increase symptoms associated with autoimmune diseases, so individuals with these disorders should refrain from taking melatonin. Melatonin may interfere with the action of some medications, including: - Blood thinners - Medications for epilepsy - Birth control - Diabetes medications - Blood pressure medications ### Dependence on Melatonin Supplements The long-term effects of melatonin and the risk of developing a dependency [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-181959) are not well understood. However, there is evidence that using other sleep aids, such as prescribed hypnotics or over-the-counter sleeping pills [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-181962) that contain antihistamines, may cause dependency issues. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) ## Recommended Melatonin Dosage There is no general consensus on how much melatonin people should take [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-181964) . Typically, health care providers make [dosage](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) recommendations based on the individual and what kind of problems are interfering with their sleep. In general, melatonin is best taken at night around one to two hours before bed, around the same time natural melatonin increases. In the U.S., the Food and Drug Administration (FDA) does not regulate melatonin sleep aids as a prescription drug because they are categorized as a dietary supplement. That means the melatonin found in stores varies in terms of dosage and label accuracy. Talk to your doctor before taking melatonin, especially if you are taking other medications or are considering taking the supplement for an extended period of time. Typically, the initial dosage of melatonin should be set at the lowest amount needed to alleviate symptoms. Over time, dosage may be increased if necessary. ### Melatonin for Insomnia Some people take melatonin for [insomnia](https://www.sleepfoundation.org/insomnia), a common sleep problem that involves difficulty falling asleep or staying asleep. Insomnia also involves daytime symptoms such as fatigue, irritability, and cognitive issues. Taking melatonin may be a useful treatment for short-term insomnia, specifically insomnia that involves trouble falling asleep. For this specific use, dosage may vary from person to person, but it is suggested to take doses that range from 1 to 5 mg. People with insomnia may experience the benefits of supplemental melatonin by taking it a few hours before going to sleep. Insomnia symptoms are considered chronic when they occur three or more nights per week, for three months or longer. Right now, there is not sufficient evidence that shows melatonin is an effective treatment for chronic insomnia. ### Melatonin for Jet Lag Melatonin may alleviate symptoms of [jet lag](https://www.sleepfoundation.org/travel-and-sleep/how-to-get-over-jet-lag), a disorder that occurs when someone’s internal sleep-wake schedule does not match the time zone in their new location after traveling. It is best to take melatonin in the evening of the time zone where the destination is located. Melatonin dosage for treating jet lag may depend on the direction and distance a person is traveling. When traveling eastward, experts suggest taking 3 mg melatonin, but dosages as low as 0.5 mg and as high as 10 mg have been shown to be effective. Long-distance travelers can take melatonin every evening upon arrival for up to five days. This dosage is also suggested for westward travel that crosses more than twelve time zones. Westward travel that spans less than twelve time zones usually does not require melatonin usage. ### Melatonin for Shift Workers People who [work night shifts](https://www.sleepfoundation.org/shift-work-disorder/tips) or a rotating shift schedule may benefit from taking melatonin. Some research shows that taking melatonin in the evening may help people readjust their sleep after a shift change. However, experts note that current evidence is somewhat inconclusive. Shift workers who are struggling to find restorative sleep should consult with their doctor as well as their employer. ### Melatonin Dosing in Children Melatonin is sometimes recommended for [children](https://www.sleepfoundation.org/melatonin/melatonin-for-children) who have trouble falling asleep due to insomnia. Parents and caregivers who are considering giving their children melatonin should talk with their child’s doctor first. Children should only take melatonin when there is medical need as directed by a healthcare provider. The consensus on specific dosage varies across current research, but in general, melatonin is tolerated in dosages up to 3 mg in children and dosages up to 5 mg in adolescents. Melatonin dosage should begin at the lowest level needed to be effective, and then increased from there Melatonin should not be given to children to improve sleep when the child is otherwise healthy and does not have any sleep disorders. Parents and caregivers should always keep melatonin and other dietary supplements in safe storage and out of reach of children. ## How to Fall Asleep Without Melatonin Besides melatonin, there are other methods to [fall asleep faster](https://www.sleepfoundation.org/sleep-hygiene/how-to-fall-asleep-fast) such as taking alternative medications and making lifestyle changes that promote healthy sleep. Healthy sleep habits that may help individuals who have trouble falling asleep include: - Adjusting the sleep environment: Sleep-friendly bedrooms should be cool, quiet, and dark. Block light from windows at night and try to avoid using digital devices in the sleep space. - Developing a routine: If possible, try to fall asleep and wake up around the same time each day. Continue this schedule even on days with no external obligations, like weekends and vacation. - Managing stress: Learn new relaxation techniques such as meditation or yoga. Listening to music may also help promote relaxation. - Exercising regularly: Exercise during the day may promote healthy sleep at night. Experts recommend adults exercise about 150 minutes per week [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Centers for Disease Control and PreventionCDC is the nation’s leading science-based, data-driven, service organization that protects the public’s health.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-181968) , which comes out to 30 minutes a day for 5 days. Of course, a person can exercise for shorter or longer periods, if that works better with their schedule. - Watching food and beverage consumption: Try not to eat large meals right before going to sleep, as this could interfere with sleep. Also, avoid caffeine and alcohol before going to bed as well. ### Try Alternative Sleep Aids Other alternatives to taking melatonin include using a different sleep aid or medication. Most over-the-counter sleep aids fall under the category of antihistamines, which are drugs typically used to treat allergies. These over-the-counter drugs are relatively easy to find in stores and are often marketed as “PM” formulations. However, people should be cautious before trying this type of sleep aid, because it may interact with other medications or be discouraged if certain other health conditions are present. Also, long-term use of these over-the-counter sleep aids may increase tolerance over time, which means a person would have to continue taking more to continue seeing effects. Finally, there are other sleep medications that a doctor may consider prescribing in addition to behavioral therapies for people who have trouble sleeping: - Benzodiazepine receptor agonists (Z-drugs) - Melatonin receptor agonists - Orexin receptor antagonists - Benzodiazepines These medications require a doctor’s prescription because they may cause withdrawal symptoms [Trusted Source](https://www.sleepfoundation.org/about-us/editorial-policy) Merck ManualFirst published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers.[View Source](https://www.sleepfoundation.org/melatonin/is-it-safe-to-take-melatonin-every-night#references-83493) and have an increased risk of becoming habit-forming. They can also become less effective over time. These drugs can be especially dangerous when combined with other medications that cause sedation effects, like alcohol, antihistamines, and antidepressants. ### Talk to Your Doctor About Sleep Issues Even though melatonin is usually safe for most people to take short-term, talk to your health care provider if you are considering taking it daily for sleep issues. Also, if sleep troubles are starting to affect your daily life, talk to your doctor about your symptoms and potential treatment options. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best. [About Our Editorial Team](https://www.sleepfoundation.org/about-us) ![Jay Vera Summer](https://www.sleepfoundation.org/wp-content/uploads/2025/01/jay-vera-summer-2025-profile-photo-150x150.jpg) Written By ### Jay Vera Summer, Contributing Writer Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy. ![Abhinav Singh, MD, MPH, FAASM](https://www.sleepfoundation.org/wp-content/uploads/2020/07/Dr.-Abhinav-Singh-SF-150x150.jpg) Medically Reviewed by ### Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician MD Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh’s research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education. [Learn more about our Editorial Team](https://www.sleepfoundation.org/about-us/who-we-are#team) ## References 10 Sources 1. Owens, J. A. (2023, January 3). Pharmacotherapy for insomnia in children and adolescents: A rational approach. In R. D. Chervin (Ed.). UpToDate., Retrieved January 23, 2023, from <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-children-and-adolescents-a-rational-approach> 2. Goldstein, C. A. (2022, April 5). Jet lag. In R. Benca (Ed.). UpToDate., Retrieved January 23, 2023, from <https://www.uptodate.com/contents/jet-lag> 3. National Center for Complementary and Integrative Health. (2022, July). Melatonin: What you need to know., Retrieved January 23, 2023, from <https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know> 4. Shane-McWhorter, L. (2022, January). Melatonin. Merck Manual Consumer Version., Retrieved January 23, 2023, from <https://www.merckmanuals.com/home/special-subjects/dietary-supplements-and-vitamins/melatonin> 5. Vine, T., Brown, G. M., & Frey, B. N. (2022). Melatonin use during pregnancy and lactation: A scoping review of human studies. Revista Brasileira de Psiquiatria (Sao Paulo, Brazil: 1999), 44(3), 342–348. <https://pubmed.ncbi.nlm.nih.gov/34730672/> 6. Neubauer, D. N. (2022, December 19). Pharmacotherapy for insomnia in adults. In R. Benca, & J. G. Elmore (Eds.). UpToDate., Retrieved January 23, 2023, from <https://www.uptodate.com/contents/pharmacotherapy-for-insomnia-in-adults#H2582713949> 7. A.D.A.M. Medical Encyclopedia. (2022, May 12). Medications for sleep. MedlinePlus. <https://medlineplus.gov/ency/patientinstructions/000758.htm> 8. Shane-McWhorter, L. (2023, January). Melatonin. Merck Manual Professional Version., Retrieved January 23, 2023, from <https://www.merckmanuals.com/professional/special-subjects/dietary-supplements/melatonin> 9. Centers for Disease Control and Prevention. (2022, June 2). How much physical activity do adults need?, Retrieved February 1, 2023 <https://www.cdc.gov/physicalactivity/basics/adults/index.htm> 10. Schwab, R. J. (2022, May). Insomnia and excessive daytime sleepiness (EDS). Merck Manual Consumer Version., Retrieved January 25, 2023, from <https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/insomnia-and-excessive-daytime-sleepiness-eds> ## Learn More About Melatonin [![Amazon.com photo of the Sleep Is the Foundation Melatonin Gummies](https://www.sleepfoundation.org/wp-content/uploads/2021/10/Sleep-Is-the-Foundation-Melatonin-Gummies-300x206.jpg)](https://www.sleepfoundation.org/melatonin/best-melatonin-gummies) [Best Melatonin Gummies of 2026](https://www.sleepfoundation.org/melatonin/best-melatonin-gummies) By Jeremy Klein October 22, 2025 * [![A young woman taking medication at home](https://www.sleepfoundation.org/wp-content/uploads/2021/05/melatonin-overdose-300x200.jpg)](https://www.sleepfoundation.org/melatonin/melatonin-overdose) [Can You Overdose on Melatonin?](https://www.sleepfoundation.org/melatonin/melatonin-overdose) By Jay Vera Summer August 29, 2025 * [![Amazon.com photo of the Sleep Is the Foundation Melatonin Capsules](https://www.sleepfoundation.org/wp-content/uploads/2022/04/Sleep-Is-the-Foundation-Melatonin-Capsules-300x178.jpg)](https://www.sleepfoundation.org/melatonin/best-melatonin-supplements) [Best Melatonin Supplements of 2026](https://www.sleepfoundation.org/melatonin/best-melatonin-supplements) By Daniel Noyed July 21, 2025 * [![Woman Taking Melatonin](https://www.sleepfoundation.org/wp-content/uploads/2021/05/woman-with-melatonin-300x200.jpg)](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) [Melatonin Dosage: How Much Melatonin to Take](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) By Jay Vera Summer July 15, 2025 * [![birth control pills and hands](https://www.sleepfoundation.org/wp-content/uploads/2021/06/Does-Melatonin-Affect-Birth-Control-300x200.jpg)](https://www.sleepfoundation.org/melatonin/effects-on-birth-control) [Does Melatonin Affect Birth Control?](https://www.sleepfoundation.org/melatonin/effects-on-birth-control) By Jay Vera Summer July 15, 2025 * [![Pregnant woman holding belly](https://www.sleepfoundation.org/wp-content/uploads/2021/06/Can-You-Take-Melatonin-While-Pregnant-300x192.jpg)](https://www.sleepfoundation.org/melatonin/pregnancy) [Can You Take Melatonin While Pregnant?](https://www.sleepfoundation.org/melatonin/pregnancy) By Jay Vera Summer July 15, 2025 * [![Sleeping child holding teddy bear](https://www.sleepfoundation.org/wp-content/uploads/2021/07/Should-You-Give-Melatonin-To-Children-300x187.jpg)](https://www.sleepfoundation.org/melatonin/melatonin-for-children) [Melatonin for Kids](https://www.sleepfoundation.org/melatonin/melatonin-for-children) By Lauren Fountain July 15, 2025 * [![Woman taking melatonin before bed](https://www.sleepfoundation.org/wp-content/uploads/2021/07/Does-Melatonin-Expire-300x200.jpg)](https://www.sleepfoundation.org/melatonin/does-melatonin-expire) [Does Melatonin Expire?](https://www.sleepfoundation.org/melatonin/does-melatonin-expire) By Jay Vera Summer July 15, 2025 * [![Woman placing Melatonin Patch on her arm](https://www.sleepfoundation.org/wp-content/uploads/2021/08/Do-Melatonin-Sleep-Patches-Help-You-Fall-Asleep-300x200.jpg)](https://www.sleepfoundation.org/melatonin/melatonin-sleep-patch) [Do Melatonin Sleep Patches Help You Fall Asleep?](https://www.sleepfoundation.org/melatonin/melatonin-sleep-patch) By Sarah Shoen July 15, 2025 ## 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Readable Markdown	Key Takeaways - Melatonin is safe for short-term use and can be helpful for sleep issues. - Long-term use of melatonin may lead to decreased effectiveness and impact your natural melatonin production. - Watch for side effects of excessive melatonin use, including headaches, nausea, and fatigue. - Consult with a healthcare professional before considering melatonin use for your situation. Melatonin is a hormone produced by the body that helps regulate sleep. The production of melatonin increases in response to darkness, prompting the feeling of sleepiness. When a person is exposed to light, melatonin production decreases, prompting the feeling of wakefulness. People may take melatonin in supplement form to treat certain sleep problems and fall asleep faster. These supplements are often made synthetically in a lab and are available in multiple forms, including pills, patches, and liquids. Learn whether melatonin is safe to take every night, the side effects of melatonin, and proper dosage of melatonin in both adults and children. It is typically safe for adults to take [melatonin](https://www.sleepfoundation.org/melatonin) every night for short periods of time. Several factors affect whether an individual should take melatonin every day such as their specific sleep problem, their age, and other health factors. For example, those who experience jet lag may take melatonin daily for up to five days. Overall, because melatonin may negatively impact people who take certain medications or have certain health conditions, anyone who wishes to take it should talk to their doctor first. A doctor can help determine if melatonin is safe for a person and what dosage might be right for them. Taking melatonin as recommended is safe for most adults. If side effects occur, they are usually mild. Potential [side effects](https://www.sleepfoundation.org/melatonin/melatonin-side-effects) include: - Headaches - Dizziness - Nausea - Sleepiness - Stomachache Melatonin is typically safe when used short-term , but research on its long-term effects is limited. Some experts have suggested that because melatonin is a hormone, it may disrupt hormonal processes like puberty and the menstrual cycle. But, there is not enough reliable research to show concrete evidence of this effect. ### Melatonin Supplements and Safety Concerns People with certain conditions should consult with a health care provider before using melatonin supplements: - Reproductive Health: People who are trying to conceive a child may want to avoid supplemental melatonin as there is some evidence that melatonin may affect fertility in both men and women. - Pregnancy and Breastfeeding: There is a lack of reliable evidence regarding the safety of melatonin use in pregnant people and those who are breastfeeding . Therefore, experts generally recommend against melatonin supplementation during this time. - Bleeding Disorders: People with bleeding disorders like anemia should avoid taking melatonin because it may slow the process of blood clotting and make bleeding worse. - Epilepsy: It is possible that melatonin may increase seizures, so melatonin is not recommended for people with epilepsy. - Autoimmune disorders: Melatonin may increase symptoms associated with autoimmune diseases, so individuals with these disorders should refrain from taking melatonin. Melatonin may interfere with the action of some medications, including: - Blood thinners - Medications for epilepsy - Birth control - Diabetes medications - Blood pressure medications ### Dependence on Melatonin Supplements The long-term effects of melatonin and the risk of developing a dependency are not well understood. However, there is evidence that using other sleep aids, such as prescribed hypnotics or over-the-counter sleeping pills that contain antihistamines, may cause dependency issues. ## Say Goodbye to Insomnia Sign up to receive emails about how to improve your sleep, as well as our comprehensive Better Sleep Guidebook. ![](https://www.sleepfoundation.org/wp-content/uploads/2018/10/Email-Capture-Icon.svg) There is no general consensus on how much melatonin people should take . Typically, health care providers make [dosage](https://www.sleepfoundation.org/melatonin/melatonin-dosage-how-much-should-you-take) recommendations based on the individual and what kind of problems are interfering with their sleep. In general, melatonin is best taken at night around one to two hours before bed, around the same time natural melatonin increases. In the U.S., the Food and Drug Administration (FDA) does not regulate melatonin sleep aids as a prescription drug because they are categorized as a dietary supplement. That means the melatonin found in stores varies in terms of dosage and label accuracy. Talk to your doctor before taking melatonin, especially if you are taking other medications or are considering taking the supplement for an extended period of time. Typically, the initial dosage of melatonin should be set at the lowest amount needed to alleviate symptoms. Over time, dosage may be increased if necessary. ### Melatonin for Insomnia Some people take melatonin for [insomnia](https://www.sleepfoundation.org/insomnia), a common sleep problem that involves difficulty falling asleep or staying asleep. Insomnia also involves daytime symptoms such as fatigue, irritability, and cognitive issues. Taking melatonin may be a useful treatment for short-term insomnia, specifically insomnia that involves trouble falling asleep. For this specific use, dosage may vary from person to person, but it is suggested to take doses that range from 1 to 5 mg. People with insomnia may experience the benefits of supplemental melatonin by taking it a few hours before going to sleep. Insomnia symptoms are considered chronic when they occur three or more nights per week, for three months or longer. Right now, there is not sufficient evidence that shows melatonin is an effective treatment for chronic insomnia. ### Melatonin for Jet Lag Melatonin may alleviate symptoms of [jet lag](https://www.sleepfoundation.org/travel-and-sleep/how-to-get-over-jet-lag), a disorder that occurs when someone’s internal sleep-wake schedule does not match the time zone in their new location after traveling. It is best to take melatonin in the evening of the time zone where the destination is located. Melatonin dosage for treating jet lag may depend on the direction and distance a person is traveling. When traveling eastward, experts suggest taking 3 mg melatonin, but dosages as low as 0.5 mg and as high as 10 mg have been shown to be effective. Long-distance travelers can take melatonin every evening upon arrival for up to five days. This dosage is also suggested for westward travel that crosses more than twelve time zones. Westward travel that spans less than twelve time zones usually does not require melatonin usage. ### Melatonin for Shift Workers People who [work night shifts](https://www.sleepfoundation.org/shift-work-disorder/tips) or a rotating shift schedule may benefit from taking melatonin. Some research shows that taking melatonin in the evening may help people readjust their sleep after a shift change. However, experts note that current evidence is somewhat inconclusive. Shift workers who are struggling to find restorative sleep should consult with their doctor as well as their employer. ### Melatonin Dosing in Children Melatonin is sometimes recommended for [children](https://www.sleepfoundation.org/melatonin/melatonin-for-children) who have trouble falling asleep due to insomnia. Parents and caregivers who are considering giving their children melatonin should talk with their child’s doctor first. Children should only take melatonin when there is medical need as directed by a healthcare provider. The consensus on specific dosage varies across current research, but in general, melatonin is tolerated in dosages up to 3 mg in children and dosages up to 5 mg in adolescents. Melatonin dosage should begin at the lowest level needed to be effective, and then increased from there Melatonin should not be given to children to improve sleep when the child is otherwise healthy and does not have any sleep disorders. Parents and caregivers should always keep melatonin and other dietary supplements in safe storage and out of reach of children. Besides melatonin, there are other methods to [fall asleep faster](https://www.sleepfoundation.org/sleep-hygiene/how-to-fall-asleep-fast) such as taking alternative medications and making lifestyle changes that promote healthy sleep. Healthy sleep habits that may help individuals who have trouble falling asleep include: - Adjusting the sleep environment: Sleep-friendly bedrooms should be cool, quiet, and dark. Block light from windows at night and try to avoid using digital devices in the sleep space. - Developing a routine: If possible, try to fall asleep and wake up around the same time each day. Continue this schedule even on days with no external obligations, like weekends and vacation. - Managing stress: Learn new relaxation techniques such as meditation or yoga. Listening to music may also help promote relaxation. - Exercising regularly: Exercise during the day may promote healthy sleep at night. Experts recommend adults exercise about 150 minutes per week , which comes out to 30 minutes a day for 5 days. Of course, a person can exercise for shorter or longer periods, if that works better with their schedule. - Watching food and beverage consumption: Try not to eat large meals right before going to sleep, as this could interfere with sleep. Also, avoid caffeine and alcohol before going to bed as well. ### Try Alternative Sleep Aids Other alternatives to taking melatonin include using a different sleep aid or medication. Most over-the-counter sleep aids fall under the category of antihistamines, which are drugs typically used to treat allergies. These over-the-counter drugs are relatively easy to find in stores and are often marketed as “PM” formulations. However, people should be cautious before trying this type of sleep aid, because it may interact with other medications or be discouraged if certain other health conditions are present. Also, long-term use of these over-the-counter sleep aids may increase tolerance over time, which means a person would have to continue taking more to continue seeing effects. Finally, there are other sleep medications that a doctor may consider prescribing in addition to behavioral therapies for people who have trouble sleeping: - Benzodiazepine receptor agonists (Z-drugs) - Melatonin receptor agonists - Orexin receptor antagonists - Benzodiazepines These medications require a doctor’s prescription because they may cause withdrawal symptoms and have an increased risk of becoming habit-forming. They can also become less effective over time. These drugs can be especially dangerous when combined with other medications that cause sedation effects, like alcohol, antihistamines, and antidepressants. ### Talk to Your Doctor About Sleep Issues Even though melatonin is usually safe for most people to take short-term, talk to your health care provider if you are considering taking it daily for sleep issues. Also, if sleep troubles are starting to affect your daily life, talk to your doctor about your symptoms and potential treatment options. ![](https://www.sleepfoundation.org/wp-content/themes/onecaremedia-child/assets/images/sf-question-bubble.svg) ### Still have questions? Ask our community\! Join our [Sleep Care Community](https://community.sleepfoundation.org/) — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.
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